Pregnancy Exercises

Introduction

Just eating healthy food alone is not enough during pregnancy. Because of mere laziness tend to avoid exercises. Taking too much of rest is not good. Sleeping in afternoons should be avoided. Without exhausting oneself, all  house hold chores should be done. Lifting moderate heavy things are  allowed.  Not lifting anything is giving too much caution which again is  also not good.

Pancha Bhoota Yoga

Yoga: Some yoga exercises are good. Those that for the hands and legs are good. Yoga which does not give too much pressure on the abdomen should be avoided. Otherwise Yoga is good to bring mind body co-ordination.

Must read pdf of this ancient child care

  More modern research shows how Exercising To End Of Pregnancy Is Healthy For Baby And Mother. Click to read.

                        A Model diet plan in pregnancy

		BREAKFAST & LUNCH
		Breakfasttttttttt Eat whole grains like oats, barley, wheat, rice and millet flakes with fruits (details in general  recipes section). Have one fresh fruit juice. Eating everyday  to read Ragi or African Millet is a healthy food for mother and child especially to give excellent immunity to the child. We have experiences of mom's eating Ragi throughout the pregnancy and having excellent healthy children. Between breakfast and lunch munch dry fruits or nuts  (see recipes for details).  Lunch Have different types of lentils and beans in a rotation. They give balanced proteins. Eat three raw spinach leaves, one small cabbage leaf, one small piece of carrot and if possible other green leaves except parsley. If raw taste does not suit you, dip the leaves in yogurt or curd and eat. Or you can eat with slice of raw tomato. Raw spinach supplies folic acids and other vitamins. Folic acid prevents birth defects. After lunch drink Lassi . Lassi To blender add one cup of yogurt or curd and one cup water, a teaspoon of salt and a teaspoonful of sugar. A tiny bit of orange peel (for flavor). Mix well and if needed the fat layer on top of the drink can be removed before drinking.      For more medicinal valued Lassi add one peanut size of ginger piece, and one or two curry leaves with the above Lassi and mix. Ginger is good in enhancing digestion preventing nausea and vomiting. Curry leaves are excellent source of calcium and minerals and they have chemicals which can build strong bones.

                                           Ayurvedic Diet Plan

The world's first documented plastic surgery was done by Sushruta in ancient India 2600 years ago (600 BC). The collection of works by Sushruta is called Sushruta Samhita which is divided into 120 chapters spread over 5 books. In the 16th chapter of the first book (called Sutrasthanam), Sushruta describes the procedures for performing Otoplasty (plastic surgery of the ear) and Rhinoplasty (plastic surgery of the nose).

    This physician talks about the influence of the pregnant mother on the child in the following verse.

"Doshaa-bhi-ghaataih garbhishyaa yo yo bhaagah prapeedyate

sah sah  bhaagah  shishostasya garbhasthasya prapeedyate. "

    This means that the ailments in the body of an expectant woman reflect on the same areas in the body of the offspring in her womb.

    Another physician, Charak, says when the child is in the womb, then each activity of its mother affects in its development. Therefore, it is the duty of the mother that with concern for the physical growth of her child, she should also exercise control on her food intake, her daily existence and behavior, so that there may not be any adverse effect on the offspring. It is strongly recommended  that pregnant woman  always remain happy, should wear good ornaments, should dress in clean white clothes, should be calm, wishing well for others, and always be in service of God, learned men and teachers. Should not eat food which is dry, stale and rotten.  She should avoid bad behavior i.e. shouting loudly, and shows of extreme passion. She should keep herself away from all such matters where there may be possibility of damage to the fetus.

Wholesome and Unwholesome Food (Pathya and Apathya)

Viruddha Ahara : A critical view

https://www.ncbi.nlm.nih.gov/pubmed/?term=Viruddha

Maternal care through mainstreaming Ayurvedic approach. https://www.ncbi.nlm.nih.gov/pubmed/22557299

Food in pregnancy an ayurvedic overview. https://www.ncbi.nlm.nih.gov/pubmed/22557294

Ayurvedic concept of food in pregnancy. https://www.ncbi.nlm.nih.gov/pubmed/22556705

Nourishment for the mother

In the first month drink  milk without any medication and have normal beneficial food.

    In the second month the expectant woman should have a concoction of milk with herbal medicines, eg. items like dates and  cardamom. Always cow's milk is recommended. To boiled one glass of milk add   two or three dates and one cardamom pod.

    In the third month two  tablespoons of honey along with I spoon of ghee mixed in milk should be given. The ghee and honey should not be in equal proportions. Honey should be double the amount of ghee.

    What is ghee? Ghee is clarified butter. Butter is heated till the particles precipitate. Butter that is free of these particles have a different type of metabolism in the body. Eating ghee is different from eating butter. Ghee is also fat but it  is properties are different from butter. Ghee facilitates  absorption of many vitamins and nutrients from the intestines. This is one reason why eating ghee is healthier than eating plain butter.

    In the fourth month quarter teaspoon of fresh butter mixed in milk should be taken.

    In the fifth month milk mixed with one spoon of  ghee should be taken.

   In the sixth and seventh months milk mixed with raisins, dates, cardamom be taken.  For one glass of boiled milk , one table spoon of raisins and two or three dates and one cardamom pod per day is the recommended dose.

   In the seventh month the body starts itching, the intensity is sometimes so severe that the skin of the stomach tears off if scratched. At this time application of a decoction of sandal wood and lotus or a concoction of oil made from the skin of Acacia Speciosa (siras, shirish, girishamu)  along with mustard and licorice be applied on the breasts and the stomach.  This mostly occurs with women who eat a lot of salt and drink very little water.

   In the eighth month boil one glass of milk along with  one teaspoon of barley powder and one teaspoon of  ghee and drink once per day.

   In the final months, drinking milk with few strings of saffron is good to help relax the mother. In India,  women are very keen to buy and use this expensive saffron just  because of the belief  that it gives good complexion to the kid. If the reality was told,  women who care only the superficial aspects would not follow good things.

   Towards the end of the last days of conception try not to have constipation. Drink as much as water possible.

                                             General diet Instructions

1. Avoid refined foods and processed foods. They are devoid of fibers, nutrients and loaded with preservatives , chemicals that are flavoring, coloring and stabilizing agents.

2. Eat as much natural foods possible.

3. Eating more fruits vegetables and nuts can help even to avoid artificial vitamins and mineral supplements which are just chemicals. Instead supply everything naturally through your diet.

4. Drink 2 to 3 liters of water throughout the day to flush toxins out.

5. Do not use too much of diary products and if possible its healthy to be vegetarian.

6. Use whole grains when using carbohydrates so that you will be at high risk of getting diabetes during pregnancy. Use whole wheat and whole rice (partially polished or atleast parboiled rice).

7. Use sprouted grains and also use grouted beans and legumes.

8. Minimize intake of tea, coffee, colas and salt - instead drink herbal and fruit teas, grain coffees or dandelion coffee and diluted fruit juices, use more herbs instead of salt.

9.Avoid alcohol, sugar, processed food, food additives (especially food dyes, monosodium glutamate, aspartame), environmental pollutants, saturated and hydrogenated fat, soft cheeses, common food allergens (wheat in bread, cow's milk, citrus), and trans-fatty acids. · Organic fruits and vegetable are the best to be taken during pregnancy hence toxicity to the growing child can be avoided. Organic milk is especially good because the cows are given different kinds of drugs like antibiotics, steroids etc. They all get concentrated in milk. · Also genetically modified foods are made by in the genetic material through the help of virus genes and bacterial genes. These genes may have a chance to go the body of the mother and child. Hence organic foods are safe

10. All fruits are good except raw pineapple and raw papaya which might induce abortion. Ripe papaya and pineapple in moderate quantities will not induce abortion.

All these will decide the type of microbe that will get into the body of the baby which will decide the health of the child.

Baby's first bacteria from Mother's mouth

Maternal Microbiome

How microbes control your health

Microbiota- our ignored organ

Healthy Vagina